From the elderly to the young, anyone can have trouble sleeping. To be healthy, a normal person needs about 8 hours of sleep a day, even better to sleep before 11 pm. From the elderly to the young, anyone can have trouble sleeping. A normal person needs about 8 hours of sleep a day, even better to sleep before 11 pm. But you keep tossing and turning, thinking about random things, looking at the clock and panicking because it's too late, and then worrying even more. So what should we do to get enough sleep? Here are 10 ways to help us quickly get a good night's sleep.
1. Create a suitable sleeping space for yourself
If you have a rough and old mattress, feel free to throw it away without regrets if you don't want the uncomfortable, bumpy feeling that can make you sleep poorly. A few small changes in bed can also help you sleep easier, such as using cotton sheets because they don't cause itching. Another tip is to use a satin pillow instead of cotton because it will give you a comfortable, cool feeling when you sleep. The best room temperature for sleeping is 26-28 degrees Celsius. The room must ensure air circulation.
2. Turn off all the lights
Complete darkness is essential because light inhibits sleep hormones as well as increases body temperature by producing the hormone cortisol, making you "awake as a lark".
3. Don't use electronic devices
Most people surf the internet to check social networks or for entertainment before going to bed. Phones, TVs and computers attract us. They wake up the brain and make it alert. So, to sleep easier, you need to say goodbye to your beloved phone. You need to avoid these devices before going to bed because the light from them seriously reduces the quality of sleep. Stay away from the internet if you have been up many nights because they only make your insomnia worse. src=
4. Get out of bed
Lying in bed, fidgeting and being uncomfortable actually wakes up your brain. If you find yourself unable to sleep, get up and do something else like reading a book or playing sudoku (a logic-based number-arranging puzzle game) – just leave your phone behind. When you feel exhausted, you’ll want to go back to bed immediately. You can also try sleeping on the sofa or in another room, sometimes it works.
5. Lighten your bladder
Don’t drink too much fluid before bed because you’ll have to get up in the middle of the night to relieve yourself – this disrupts deep sleep. Lighten your bladder before bed to feel more comfortable and relaxed.
6. Say no to stress
An important way to sleep is to get your mind off of worrying thoughts. The sound of falling rain and soft music can help you fall asleep easily. If you are a worrier, avoid thinking about what happened during the day. You should also avoid imagining scary or violent things. If you find yourself too distracted, play a tune and let your mind wander.
7. Change your sleeping position
Sleeping position is very important for a good night's sleep. Make sure you keep your back straight and your pillows are not too high or low. Avoid sleeping on your stomach and you can try placing a pillow between your knees to keep your hips balanced.
8. Try some relaxation techniques
Exercise: Research some exercises before going to bed, you can do it for about 10 minutes.
Meditation: This method has always been a popular way to relax the mind and avoid stress that has been passed down from generation to generation. However, to be able to meditate properly, you need to learn and practice a lot.
Enter the world of imagination: Try imagining something that makes you happy or something you have always dreamed of. Try to think of your ideal day, your beautiful children, the beach or simply a loved one.
Breathe using the “4-7-8” method: First, place the tip of your tongue on your two front teeth and exhale completely. Then, close your mouth and inhale through your nose for 4 seconds and hold your breath for 7 seconds. Finally, exhale completely through your mouth for 8 seconds. Repeat these steps until you fall asleep.
9. Create a conditioned reflex
Set a bedtime and repeat this habit for 30 days, then your body will automatically feel tired and know when to rest. If some clothes make your body feel uncomfortable, change and wear whatever you feel comfortable in.
10. Control your eating
Limit the amount of food consumed in the evening because it can make you feel full and not sleep well. Avoid drinking alcohol or caffeine right before bed because they will disrupt sleep. Instead, take a warm shower, clean yourself up, relax, and drink a glass of hot milk.
When you can't sleep, don't try to stay in bed, get up and try playing a brain game called Soduku (without using your phone) until you feel tired, then stop and go to sleep.